8 Reasons why You’re Not Losing Weight
With the new year approaching fast, New Year’s resolutions are dancing around everyone’s minds.
The New Year brings promises of new beginnings, a fresh slate, and a good time to start new habits. Weight loss is consistently one of the most common New Year’s resolutions.
It may seem like the older we get, the more stubborn the number on the scale becomes, but there’s still hope!
Whether you’re planning on starting a whole lifestyle rehaul, or looking to make some simple healthy swaps in your daily routine – there are many ways you can start leading a better lifestyle.
Whether you wish to start with the new year, or tomorrow there are simple steps you can take to jump start your weightloss journey no matter what your goals are.
By taking a holistic view of your lifestyle, including your diet and your exercise routine and habits, you can have a better idea of why the numbers on the scale may not be reflecting your efforts.
Here are eight reasons you may not be losing weight, or may be stuck in a plateau:
1. Processed foods sneaking into your diet
Life gets hectic, and there’s no way to avoid the hustle and bustle that comes with work and personal obligations.
With time being stretched so thin, it’s easy to justify grabbing a quick snack you picked up at the convenience store, or whip up a quick box of pre-made pasta, and call that a meal.
Unfortunately, the quick fixes for meals tend to be processed and chalked full of calories.
Processed foods can easily be disguised as healthy by effective marketing strategies that label them as “low-calorie”, or “fat-free”.
Unfortunately, though a snack may be low in calories, or fat-free, many times processed foods contain unhealthy amounts of added sugar and sodium which can cause your body to hold onto fat.
Instead of reaching for the heavily processed and convenient food item, try to migrate towards foods that contain more whole grains and whole foods, which can be just as simple and convenient.
For example, try swapping the drive through chicken nuggets with grilled chicken tenders.
2. Not consuming enough calcium
Calcium is a key nutrient in a healthy diet. As you get older, this is especially true.
Calcium works to strengthen your bones and without a proper amount of calcium in your system, leading an active lifestyle can be much more difficult, and you are more prone to injuries.
In order to maintain a healthy lifestyle which is key in maintaining and losing weight, make sure your diet is full of foods that are calcium rich.
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3. Large portion sizes
One of the most common reasons for gaining or holding onto weight is out of control portion sizes.
It’s easy to fill up a plate and consider that one serving, but when you start taking notice of the actual serving sizes you’ll be surprised to see it is much, much smaller.
Not only are large portion sizes an issue for younger generations, but it is especially an issue for older generations since as you age your body requires less calories to fuel.
One way to help you use smaller portion sizes is by using smaller plates and bowls when eating.
This can trick your mind into thinking you’re eating a full plate, when really you’re eating a smaller portion than usual.
4. Not incorporating supplements in your diet
As good as your diet may be, there is still a good chance you are not receiving adequate supplements through just the food you eat.
This is especially true as you age since your body will be in need of more supplements than before.
In an ideal world we would be able to receive all the supplements we need through the food we eat, unfortunately that’s not always the case.
Take a look at your diet and add supplements if needed.
5. Sedentary Lifestyle
Many people, especially those with office or low-activity jobs, find themselves sitting for the majority of the day.
With busy lifestyles, and competing obligations it’s hard to find time outside of work to get your steps in so it’s hard to consider fitting it in during the workday.
But you don’t have to be partaking in high impact exercise to get the benefits of being active; walking is a great substitute when you can’t make it to that 5pm spin class.
By taking the stairs instead of the elevator, or sneaking out for a brisk walk between meetings you can utilize your time at work to also hit your fitness goals.
Motivate yourself and your coworkers by inviting others to walk with you throughout the day.
6. Not getting enough sleep
Sleep is detrimental to your overall health, and even more important as you age.
Since a surprising 61% of menopausal women have been recorded to deal with insomnia, it’s especially important to take the steps to ensure you are getting a proper night’s rest.
Not getting adequate sleep can lead to fatigue and low amounts of energy which can affect all aspects of your life, especially when it comes to losing or maintaining weight.
Sticking with a strict nighttime routine can be especially helpful to help prep your mind and body for sleep.
Many people also rely on herbal tea or melatonin supplements to help them get a restful night of sleep.
7. Not preparing meals
Preparing your meals ahead of time is one of the easiest ways to gain control over your diet.
By doing so you avoid making impulse decisions, or reaching for highly processed pre-made foods.
By picking one day a week to prepare your meals, you’ll remain more organized, and conscious about your meals and food choices.
8. Not adding strength training to your workouts
Strength training is essential for a well-rounded and effective workout regime.
As you age you lose more lean muscle mass which can contribute to unwanted weight gain, and a lower self-image.
By only relying on cardio for exercise you’re missing out on a key aspect of your physical health.
Not only will incorporating strength training help you build back up your lean muscle mass, but it can also help strengthen your body to prevent injury.
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